Fitness And Training

Front 1

Specificity

Back 1

Training needs to replicate the game as much as possible. It needs to work the same muscles, energy system, skills and fitness components.

Front 2

Training Principals

Back 2

Explain how we go about carrying out the training effectively.

Front 3

Intensity

Back 3

Refers to how hard you train. Intensity is measured mostly by % of maximum heart rate, rate of perceived effort, weight lifted, type of exercise and duration.

Front 4

Duration

Back 4

Refers to either:

The period of time of which a training program is participated in.

The time of each individual session.

Front 5

Progressive Overload

Back 5

Your body adapts to the load you place upon it and so training gets easier. When this occurs you need to overload or increase the training load in some way. Only increase the load one way at a time and by a maximum of 10% at a time.

Front 6

Frequency

Back 6

A general rule is that you need to train 3 times a week for improvement and 2 times a week to maintain fitness levels. At higher levels of competition this increases but athletes need to be aware of over training and injury.

Front 7

Detraining

Back 7

Training benefits are reversible. Once training stops, the body returns to pre-exercise fitness levels. VO2 max declines approximately 8% in three weeks.

Front 8

Cross Educational Benefits

Back 8

Research has shown that if you for example break your left leg than if you keep training the right leg, the detraining of your left leg will dramatically decrease.

Front 9

Maintenance

Back 9

Fitness gains can be maintained if you train twice a week as long as the intensity principal is met.

Front 10

Individuality

Back 10

Important for two main reasons:

1. Different athletes/players have different roles/positions in games that require different types of fitness.

2. Individuals respond differently to similar training stimuli.

Front 11

Diminishing Returns

Back 11

Each individual has a genetic potential for fitness. An untrained performer with show greater initial improvement compared to their trained counterpart. As an athlete gets closer

Front 12

Variety

Back 12

Important to mentally re